Tuesday, 10/4/11

Warm-Up:
4 x Sled Drag 30m, 20s rest between
Front Lever Practice 5 mins

Dynamic Warm-Up/Burg WU

Beginner Strength:
Deadlift: 1 x 5+

Int/Advanced Strength:
ME 10" Box Squat: 1, 1, 1, 1, 1
--All singles at or above 90%, one of them should be your 1RM*
Every 30s for 6 mins: Clean (squat) 65%
Every 30s for 6 mins: Power Snatch 65%
*If you don't hit enough singles at or above 90% before hitting your max, drop down to 90% and hit the remaining singles.

MetCon:
5 RFT of:
40m Walking Lunge
10 Ring Rows
30 DU's


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